Get Our FREE Cookbook!

From cookies to bars, breads to muffins you're sure to find something special to bake in this FREE cookbook -- Healthy Everyday Baking. DOWNLOAD your copy today!

E-Book
  • Blog
  • »
  • Fish En Papillote

Fish En Papillote

Posted by RDelicious Kitchen
March 31, 2017
Featured in: Culinary Corner, Dinner, Lunch
Jump to recipe
Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote.

By Julie Harrington, RD

Don’t be intimidated by this recipe, en papillote is a culinary technique that any home cook can master in their kitchen. 

The term en papillote (pronounced: ON pah-pee-YOHT) means “in paper” or “in parchment”. It is a moist-heat cooking method because it is the steam from within the package where the food is enclosed by parchment paper that cooks the food. More delicate proteins, such as fish or chicken, are more commonly cooked en papillote as they can be quickly cooked by this steaming method.

Steaming en papillote requires no special equipment other than parchment paper. The food won’t stick and parchment paper is easy to seal not allowing any liquid to escape. Just make sure to tightly seal the edges. Plus, clean up is easy – just toss the parchment when you’re done!

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

The key to creating a flavorful en papillote dish is building flavors. When cooking en papillote, there are usually vegetables as the base with herbs and seasonings, topped off with the protein. The vegetables contain moisture and during the cooking process generate steam, which cooks the protein enclosed in the parchment pouch. Additional herbs and seasonings are used to build flavors.  Mediterranean flavors inspired this recipe creation. See how easy it is! 

 

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

Tip: Be mindful to cut vegetables approximately the same size to ensure even cooking.

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote. @RD_kitchen @healthyaperture
Step up your culinary game with this surprisingly easy mediterranean Fish En Papillote or fish steamed in parchment paper..

Fish En Papillote

Yield

serves 2

Ingredients

  • 2 (5-ounce) pieces of cod (or other white fish like snapper, grouper, or monk fish)
  • salt
  • pepper
  • 1/2 cup grape tomatoes, halved
  • 1/4 cup katamala olives, pitted and halved
  • 2 tablespoons capers
  • 1/4 cup red onion, thinly sliced
  • 1/4 red bell pepper, thinly sliced
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1/2 teaspoon crushed red pepper flakes
  • 1 lemon, sliced
  • 2 pieces of parchment paper

Directions

  1. 1. Preheat oven to 400 degrees F. Pat fish dry and sprinkle with salt and pepper. Set aside. 

  2. Fold parchment paper in half. On one side of the parchment paper layer the tomatoes, olives, capers, onion, pepper, garlic, and olive oil. Top with fillet, sprinkle with red pepper flakes and place lemon slices on top.

  3. Fold the other half of the parchment paper on top and seal the edges making small fold every 1/2-inch all the way around to create a half moon shape. 

  4. Repeat with another piece of parchment and remaining ingredients. 

  5. Place both pouches on a baking sheet. Bake for 15-20 minutes, until the parchment paper has puffed up and fish is cooked through. 

  6. Transfer to a plate and cut with scissors, being careful of the hot steam that will escape.

Click for nutritional information
Calories 275
Carbohydrates 15g
Fiber 5.5g
Sugar 2.5g
Fat 12g
Protein 31.5g
Sodium 454mg
Print this recipe

RDelicious Kitchen

RDelicious Kitchen
Julie Harrington is the author of the CULINARY CORNER feature on HealthyAperture - a collection of recipes and articles featuring culinary techniques and kitchen gadgets to help everyone get a little more comfortable cooking in their kitchens. Her recipes feature culinary techniques that can help grow your own culinary skills in your kitchen. As a culinary school graduate from Johnson & Wales University and a Registered Dietitian, her passion is educating about nutrition through food! Julie previously worked as a supermarket RD and still continues to keep up with the latest food and nutrition trends. Julie now is a Culinary Nutrition Communications Consultant through her blog RDelicious Kitchen focusing on recipe development and freelance writing. When she is not experimenting in the kitchen, you can find her exploring new restaurants or going on hiking adventures.
More posts by RDelicious Kitchen
comments powered by Disqus
x

Never miss a new post. Sign up to subscribe.

Automat:ee